Kettlebell workouts that combine strength training and cardiovascular fitness. Given that their centre of gravity is constantly changing, kettlebells replicate the forces that you might find in real-life activities, improving not only your performance but also your daily life.
Since many kettlebell lifts cannot be performed slowly, kettlebells bridge the gap between strength training and cardio. Many workouts can be performed in a short period of time and still be perfectly efficient.
Kettlebell exercises engage a vast number of muscles, so you can train your body as one unit with this old exercise tool.
Many CrossFit coaches and athletes also love their portable size and the fact that one can pretty much perform a kettlebell workout anywhere – making this the go-to tool to take on your travels.
Kettlebell workouts – WOD 1
- Renegade rows (each side counts as one rep)
- Jumping squats
- Hollow rocks
There are two types of renegade rows. If what you’re aiming for is to increase your strength, then use heavier kettlebells, but if you’re after better balance, try lighter ones – it gets quite difficult to balance your whole body on a small kettlebell.
It’s important you also focus on the position of your legs, as this will have a direct impact on how easy the exercises feel. The wider your legs, the more balance you have, the narrower, the more core stability you’ll need.